Mandra Janep, Muhammad Zulfadli Marsal, Nor Fazila Abd Malek, Ernie Leong Yen Lee, Kevin Tan, Rivan Saghita Pratama, Ali Md Nadzalan
The bicep curl is a common exercise performed to increase arm muscles strength. The number of sets that need to be performed in a resistance training session has been debated for decades. As more recent studies showed the superiority of performing multiple sets in resistance training, it became clear that multiple set is important in a training program. Thus, this study aimed to determine and compare the electromyograpic (EMG) activation and performance variables during three sets of bicep curl exercises among untrained women. Thirty (n=30) recreationally active, untrained women were recruited as study participants. EMG activation was obtained from the biceps brachii and brachialis while participants lifted 80% of the one-repetition maximum (1RM). Performance was measured by the number of repetitions performed in the three sets of the bicep curl exercise. Results showed the number of repetitions and EMG activation of muscles decreased significantly in the third set. In conclusion, it is recommended for untrained women to perform more than two sets of bicep curl exercises in resistance training to increase their capacity to be more endured. © 2024 Author(s).
Faculty of Sports Science and Coaching, Universiti Pendidikan Sultan Idris, Perak, Tanjong Malim, 35900, Malaysia; Fit Fantastic Enterprise, Tanjong Malim, Perak, 35900, Malaysia; Faculty of Sports Science and Recreation, Universiti Teknologi MARA, Cawangan Sarawak, Kampus Samarahan, Sarawak, Kota Samarahan, 94300, Malaysia; Smart Wellness Enterprise, Simpang, Perak, 34700, Malaysia; Faculty of Sport Science, Universitas Negeri Semarang, Central Java, Semarang City, 50229, Indonesia
